I've posted before about exercise being a key to fat loss. With the warm weather, I've begun interval training outdoors again (I just couldn't manage treadmill running over the winter - I was overwhelmed). Running is wonderful for those with little time - you can accomplish a lot, and you get started just by putting on some shoes and heading outdoors.
Even just an easy walk is a great way to start. Work up to 30 minutes of walking, and then start adding in some interval running. Right now (and I'm still just a beginner myself) I do a 5 minute walk to warm up, then I run for 1 minute and walk for 2 minutes for 6 rounds, and then walk for 5 minutes to cool down. That's 28 minutes, 6 of which are running. I'll do that until it begins to be easy, and then I'll adjust the rest time down and increase the rounds, or adjust the running time up. You really can fiddle with it anyway you want, so long as you increase the time you're actually running.
I'll also stay on a 1:2 interval, but push harder during the runs - I'll try sprinting for a minute, or at least going faster.
Within the next couple of months, I plan to head back to the gym and start lifting weights again, but for now, I'm just creating a routine of starting the day with exercise. That will help keep the weight off long term.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, April 4, 2012
Monday, March 26, 2012
Too Cold to Run
You gotta love Utah weather. We went from 75 degrees yesterday, to cold today. I am sensitive to cold, so I chose to postpone my run till tomorrow. (It should warm up.)
I'm also thinking that I should switch the time of my run to mornings rather than evenings. I get too tired and overwhelmed in the evening.
We'll see how it goes....
I'm also thinking that I should switch the time of my run to mornings rather than evenings. I get too tired and overwhelmed in the evening.
We'll see how it goes....
Sunday, February 19, 2012
No running today....
Unfortunately, the weather did not cooperate with me. And I've been exhausted all day. Ugh. Tomorrow, I will go to the city rec center and run there. (I hope they have treadmills.) At least it will be warm.
I noticed yesterday that I was a lot more winded than I had been after running. It will take some time to build up conditioning and shock my body into releasing the weight.
I also plan to do a salt water flush in the morning. Sounds pretty nasty, but if it helps me lose weight, I'm all for it.
I noticed yesterday that I was a lot more winded than I had been after running. It will take some time to build up conditioning and shock my body into releasing the weight.
I also plan to do a salt water flush in the morning. Sounds pretty nasty, but if it helps me lose weight, I'm all for it.
Saturday, February 18, 2012
Getting back to workouts....
I injured my shoulder about 6 weeks ago. After 3 weeks of trying to work through/around it, I finally had to let it rest. It was bad enough that working was agony - and I work at the computer!
It's starting to get better, so I decided to start running again. I do interval runs only, 5 minutes of warm up walking, then 6 rounds of running for one minute, walking for 2. Then a 5 minute cool down.
Interval running burns more fat than "steady state" cardio does, and gets you into shape faster. I don't know if it's desirable to do the hard, hard, intense workouts - I know trainers who promote them, but I believe I can reach my goals with a much gentler approach. What good does it do me to work out hard if I keep hurting myself?
My plan is to maintain my nutrition, plenty of vegetables and fruit, lean protein, a gallon of water a day, and stay off the Diet Coke. I'm using this weekend to start easing myself into it. Then I'll do the "hard core" dieting during Lent, appropriately enough. :) Actually, 40 days ought to be enough time to take the bulk of the weight off and get used to a new eating plan. I will also do the interval runs every day except Sunday. I may run tomorrow anyway to establish the habit. (There is a major winter storm supposed to be coming in tonight, so the weather will be a factor in running tomorrow.)
So, anyway, I just finished my run, and it was very difficult this time. I was winded - I hadn't been winded during an interval run in ages. The lack of exercise has been showing up in a tighter (almost uncomfortable) fit to my jeans, not just on the scales. But since I know what to do, I'll keep up the hard work and know it will come back off. Then it will be a matter of working off the rest of the extra weight....
It's starting to get better, so I decided to start running again. I do interval runs only, 5 minutes of warm up walking, then 6 rounds of running for one minute, walking for 2. Then a 5 minute cool down.
Interval running burns more fat than "steady state" cardio does, and gets you into shape faster. I don't know if it's desirable to do the hard, hard, intense workouts - I know trainers who promote them, but I believe I can reach my goals with a much gentler approach. What good does it do me to work out hard if I keep hurting myself?
My plan is to maintain my nutrition, plenty of vegetables and fruit, lean protein, a gallon of water a day, and stay off the Diet Coke. I'm using this weekend to start easing myself into it. Then I'll do the "hard core" dieting during Lent, appropriately enough. :) Actually, 40 days ought to be enough time to take the bulk of the weight off and get used to a new eating plan. I will also do the interval runs every day except Sunday. I may run tomorrow anyway to establish the habit. (There is a major winter storm supposed to be coming in tonight, so the weather will be a factor in running tomorrow.)
So, anyway, I just finished my run, and it was very difficult this time. I was winded - I hadn't been winded during an interval run in ages. The lack of exercise has been showing up in a tighter (almost uncomfortable) fit to my jeans, not just on the scales. But since I know what to do, I'll keep up the hard work and know it will come back off. Then it will be a matter of working off the rest of the extra weight....
Tuesday, February 14, 2012
Headed the wrong way....
My weight is edging back up, partly due to a shoulder injury (can't work out without re-injuring myself) and eating too many processed foods. Evidently cheddar-jalapeno Cheetos are not good for weight loss, lol! I am finding myself unable to stick to my diet plan - any diet plan. Too much emotional eating....
I'm still anxious to reach my goal weight of 125, though.
I did get my interval run in this morning and last night. I run intervals because I hate running, and because spiking the heart rate burns more fat. I think for me, activity is almost more important than nutrition - partly because when you're more active (at least for me) there's less tendency to eat junk.
I'm still anxious to reach my goal weight of 125, though.
I did get my interval run in this morning and last night. I run intervals because I hate running, and because spiking the heart rate burns more fat. I think for me, activity is almost more important than nutrition - partly because when you're more active (at least for me) there's less tendency to eat junk.
Wednesday, November 30, 2011
Killer workout
Just finished another killer workout. Trimetrics has us raising our heart rate, intertwining cardio and weight training, in a way no other trainer does. It is amazing. Of course, I feel like a dork some of the time because I have balance problems and bad knees, but that's ok. I finished class today drenched in sweat and almost done with my first 1/2 gallon of water.
Friday, March 18, 2011
Self Care is More Than Physical
Often we - especially we women! - are busy taking care of everyone around us. Kids, parents, bosses, clients, customers, neighbors, friends... the list goes on and on and on. Somehow, between work and children and house and loved ones, we forget about the one person we should take care of the most.
Ourselves.
Yes, I was one who believed that you took care of everyone else first. I'd have kids who looked nice, had handmade clothing, and were well fed while I looked like....well, like shit. (Sorry.) Hair unkempt, clothes that looked dreadful, no makeup, and while I ate, I ate junk food, not the healthy stuff I fed my family. In the middle of all this, I was having babies, which created an even greater drain on my body. Especially once I reached my 30s! With my last baby, who's now 8, I lost over 1/2 my hair, and very nearly lost my health.
Because I was busy taking care of my husband, my 2 year old, the house, and everyone but myself.
I've learned my lesson.
I got rid of the husband (great guy, but very demanding and not a good match for me), let the children figure out that Mom needs time to herself sometimes, started working out, started eating things that nourish me instead of drain me, and lo and behold, I'm a better mother. A better worker. A better homemaker. And I released a lot of weight.
Because I finally learned to love myself.
It's OK to put yourself first. If you don't, who will?
Ourselves.
Yes, I was one who believed that you took care of everyone else first. I'd have kids who looked nice, had handmade clothing, and were well fed while I looked like....well, like shit. (Sorry.) Hair unkempt, clothes that looked dreadful, no makeup, and while I ate, I ate junk food, not the healthy stuff I fed my family. In the middle of all this, I was having babies, which created an even greater drain on my body. Especially once I reached my 30s! With my last baby, who's now 8, I lost over 1/2 my hair, and very nearly lost my health.
Because I was busy taking care of my husband, my 2 year old, the house, and everyone but myself.
I've learned my lesson.
I got rid of the husband (great guy, but very demanding and not a good match for me), let the children figure out that Mom needs time to herself sometimes, started working out, started eating things that nourish me instead of drain me, and lo and behold, I'm a better mother. A better worker. A better homemaker. And I released a lot of weight.
Because I finally learned to love myself.
It's OK to put yourself first. If you don't, who will?
Monday, February 7, 2011
Protein for Alertness.
Yup, I'm going to tackle some interesting things over the next few days.
Did you know (I didn't) that the nutrients in your food play a huge role in how well you are able to function at work? I mean, I knew this *some*, but I just came across some information that really brought it home.
I am a night owl by nature. My perfect workday starts at noon, with a leisurely morning. Getting up at 8:30 is early for me. And I tend to go to bed sometime after the wee hours of the morning. Because of that, evidently, it is vitally important for me to have a protein rich breakfast - protein helps increase alertness. Wow - I knew I liked my protein bar after my workout, and I prefer protein to carbs all day long (my body holds carbs right around my middle). Morning people need their protein later in the day.
Maybe that's why Tim can function on only 4 hours of sleep a day. For such a calm person, he's almost frenetic with energy. He follows a high-protein, carnivorous diet, with no potatoes (he prefers yams anyway), and very little rice or pasta.
I need lots of sleep - 8 to 10 hours to function well - but I also tend to eat carbs if I'm not thoughtfully eating protein....
Did you know (I didn't) that the nutrients in your food play a huge role in how well you are able to function at work? I mean, I knew this *some*, but I just came across some information that really brought it home.
I am a night owl by nature. My perfect workday starts at noon, with a leisurely morning. Getting up at 8:30 is early for me. And I tend to go to bed sometime after the wee hours of the morning. Because of that, evidently, it is vitally important for me to have a protein rich breakfast - protein helps increase alertness. Wow - I knew I liked my protein bar after my workout, and I prefer protein to carbs all day long (my body holds carbs right around my middle). Morning people need their protein later in the day.
Maybe that's why Tim can function on only 4 hours of sleep a day. For such a calm person, he's almost frenetic with energy. He follows a high-protein, carnivorous diet, with no potatoes (he prefers yams anyway), and very little rice or pasta.
I need lots of sleep - 8 to 10 hours to function well - but I also tend to eat carbs if I'm not thoughtfully eating protein....
Thursday, January 27, 2011
Good Nutrition + Exercise is Vital to Weight Loss
One of my personal frustrations is the idea that one can lose weight, permanently and healthily, by dieting alone. It ain't gonna happen. Good nutrition (not a strict calorie-restricted diet) and exercise go hand in hand for a great, healthy body.
I do work with the HCG protocol, yes. And it's calorie-restricted. Except....I don't really restrict calories on it. I eat my protein servings (three a day, not two, since I work out hard), of chicken breast or steak, and then scarf down veggies like no tomorrow. And I'm full all the time. I avoid carbs when HCGing.
And it works for me!
But again - I work out and so I require extra calories. A protein bar or shake after exercise, and a larger portion of protein at meal time, an extra apple - that's not going to stall progress. Better yet, since I do work out, I get better results - sometimes up to 2 pounds a day.
Don't shortchange your body. Give it good exercise and high quality nutrition, and you'll lose weight in the long run.
I do work with the HCG protocol, yes. And it's calorie-restricted. Except....I don't really restrict calories on it. I eat my protein servings (three a day, not two, since I work out hard), of chicken breast or steak, and then scarf down veggies like no tomorrow. And I'm full all the time. I avoid carbs when HCGing.
And it works for me!
But again - I work out and so I require extra calories. A protein bar or shake after exercise, and a larger portion of protein at meal time, an extra apple - that's not going to stall progress. Better yet, since I do work out, I get better results - sometimes up to 2 pounds a day.
Don't shortchange your body. Give it good exercise and high quality nutrition, and you'll lose weight in the long run.
Monday, January 3, 2011
Returned to Boot Camp
Yes! I'm back to boot camp after 3 weeks off. (No, not the military type - Mat the Trainer is an amazing trainer - no one else around does what he does!) It felt so good to be using my muscles again. I'd been stressed to the limit with Tim's hospital stay just before Thanksgiving and trying to get all my clients caught up for the end of the year.
I am a firm believer in the importance of exercise. I always feel better all over after I work out (even if I do squawk and complain before and during)! I sleep better, the weight drops off faster, the little black cloud that follows me around lifts.
My weight is up, largely from uncontrolled emotional eating. Remember the stress I was telling you about? Couple that with the holidays - and I ended up with a gain. That's OK though - I can take it off! I've already proven that to myself.
I'm excited to be back to boot camp, and excited about the possibilities 2011 brings!
I am a firm believer in the importance of exercise. I always feel better all over after I work out (even if I do squawk and complain before and during)! I sleep better, the weight drops off faster, the little black cloud that follows me around lifts.
My weight is up, largely from uncontrolled emotional eating. Remember the stress I was telling you about? Couple that with the holidays - and I ended up with a gain. That's OK though - I can take it off! I've already proven that to myself.
I'm excited to be back to boot camp, and excited about the possibilities 2011 brings!
Saturday, January 1, 2011
Starting the new year off right
It's important to create solid, measurable goals. Something vague like "I want to lose weight" just won't really work. "I want to lose 30 pounds, weigh 135, and have a 24 inch waistline" is solid and measurable.
It's so easy to become addicted to weight loss. My goal is to achieve a healthy weight (for my height and frame, that's between 120 and 140). I've set my goal at 135 so that I have "space" for backsliding and weight gain. I understand that I'll work at maintaining a healthy weight for quite some time to come.
I intend to do this through both good nutrition and fitness.
What are your goals for the new year?
It's so easy to become addicted to weight loss. My goal is to achieve a healthy weight (for my height and frame, that's between 120 and 140). I've set my goal at 135 so that I have "space" for backsliding and weight gain. I understand that I'll work at maintaining a healthy weight for quite some time to come.
I intend to do this through both good nutrition and fitness.
What are your goals for the new year?
Monday, November 22, 2010
Indoor vs Outdoor Exercise
I just saw a tweet that said, "I do not trust treadmill numbers. Indoor workouts and outdoor workouts exist in different spaces and should not be compared."
Um.
All workouts are different. That's why we cross train! Well, that's why I cross-train. I don't want my body to get used to just running, or just lifting, or just hiking. I want to be lean and fit across the board.
I love weight training, and I can walk for miles (walked 10 miles yesterday to work off a good mad), and I can dance all night and then some, but sprinting makes me ache, mountain biking gets me winded pretty quick, and hiking will kill my knees if I'm not careful.
But I want to live an active lifestyle.
I'm not after just marathoning, or triathalons... I'm after fitness.
Because of the broad range of activities I pursue, I have to say all workouts exist in different spaces.
So - what are your workout/fitness goals?
Um.
All workouts are different. That's why we cross train! Well, that's why I cross-train. I don't want my body to get used to just running, or just lifting, or just hiking. I want to be lean and fit across the board.
I love weight training, and I can walk for miles (walked 10 miles yesterday to work off a good mad), and I can dance all night and then some, but sprinting makes me ache, mountain biking gets me winded pretty quick, and hiking will kill my knees if I'm not careful.
But I want to live an active lifestyle.
I'm not after just marathoning, or triathalons... I'm after fitness.
Because of the broad range of activities I pursue, I have to say all workouts exist in different spaces.
So - what are your workout/fitness goals?
Wednesday, September 8, 2010
Exercise is Indispensable to Effective Weight Loss
But it ain't a'gonna happen.
As important as diet is, exercise plays an important role in achieving and maintaining weight loss.
For one thing, muscle is much denser than fat. That means that with weight training to build your muscles, you can gain pounds AND lose inches, ending up at a smaller clothing size but a heavier weight. Over time, the more muscle you carry, the easier it is to release extra fat stores from the body.
Fat doesn't burn calories, either. It just hangs around, making the rest of your body work harder to live. Muscle is active, and simply gaining muscle means that you are burning more calories by sitting on the couch than a fat person is. Pretty snifty, huh?
Then there's the fact that working out daily has important after effects all day long. A weight training session in the morning can help you burn more calories all day. Exercise relieves stress, too. I've gone back to my habit of walking when I'm angry instead of inhaling bonbons.
I don't advise anyone to begin a strenuous exercise regimen on the HCG protocol. During active dieting, start with a walk around the block, and ease into a more strenuous program after the maintenance portion is completed. I recommend an interval approach, like that used by EXL Fitness. (And if you're in Utah, come down to EXL Fitness for a 2 week free trial. Tell Mat that Donna sent you.)
Tuesday, September 7, 2010
Car is broken down
One of the accidental fallouts of having no car over the weekend is that I've walked and walked and walked. 7 miles yesterday. 5 miles today. Walking is a great form of exercise - more so when you're hauling little kids along, and lugging bottles of water!
It's hard to believe that last year I was struggling to walk a mile, and now I have hiked to the summit of Mt Timpanogos (about 9 miles to the summit, one way - about 17 miles round trip) on August 21 and after that, a little jaunt into American Fork on flat roads is nothing.
So today, I ate whatever I wanted. I don't foresee a gain in the morning. But I do need to drink more water - I have a headache from dehydration. And I'm sunburned.
It's been about 3 weeks since ending my last round. I'm beginning to think about starting another.
It's hard to believe that last year I was struggling to walk a mile, and now I have hiked to the summit of Mt Timpanogos (about 9 miles to the summit, one way - about 17 miles round trip) on August 21 and after that, a little jaunt into American Fork on flat roads is nothing.
So today, I ate whatever I wanted. I don't foresee a gain in the morning. But I do need to drink more water - I have a headache from dehydration. And I'm sunburned.
It's been about 3 weeks since ending my last round. I'm beginning to think about starting another.
Wednesday, September 1, 2010
Surprise!
Yesterday was just generally stressful. My day started at 6am, with a client appointment at 8am. (I am NOT a morning person.) I had an apple at the office, a Diet Coke, lots of water, and then spent the evening with Krista since the man I'm breaking up with was coming to my house to get the scooter he "gave" me - and I didn't want to see him.
I ended up having Wendy's for dinner instead of the dinner I had planned (grilled steak Parmesan with broccoli and a salad). Ick. Fast food is quickly losing its appeal. Then I had a couple of glasses of water before bedtime, while I was reading to the kids.
I was down nearly 2 pounds over yesterday, though - and I'd braced myself for a gain.
Losing weight is always a multi pronged approach. I had a great workout this morning at EXL Fitness. And I followed that up with a delicious breakfast burrito - 2 eggs, cheddar cheese, and salsa wrapped in a flour tortilla. Yum! I'm drinking a ton of water at the office again today, and saving my Diet Coke for a treat or for the caffeine - too much sweet isn't good for you, even without calories.
And I'm looking forward to dinner with my kids tonight! Family dinner will do wonders for me and for the kids.
I ended up having Wendy's for dinner instead of the dinner I had planned (grilled steak Parmesan with broccoli and a salad). Ick. Fast food is quickly losing its appeal. Then I had a couple of glasses of water before bedtime, while I was reading to the kids.
I was down nearly 2 pounds over yesterday, though - and I'd braced myself for a gain.
Losing weight is always a multi pronged approach. I had a great workout this morning at EXL Fitness. And I followed that up with a delicious breakfast burrito - 2 eggs, cheddar cheese, and salsa wrapped in a flour tortilla. Yum! I'm drinking a ton of water at the office again today, and saving my Diet Coke for a treat or for the caffeine - too much sweet isn't good for you, even without calories.
And I'm looking forward to dinner with my kids tonight! Family dinner will do wonders for me and for the kids.
Friday, July 16, 2010
You'll Gain it Back!
Shortly after losing my 1st 20 pounds, I talked to a friend and told her what I was doing with HCG. Her response? "You'll gain it back!"
Well, yeah, if I start eating fast food three times a day and gorge on ice cream and Swiss Cake Rolls, I'm sure I will gain it back. Resetting your metabolism doesn't overcome the bad habits we all got into to get into this mess!
However, being on the strict protocol for three weeks helps break the sugar addiction, break the carbs addiction (bread goes right to my hips), and creates new habits. I was just reminded of how much I like oranges. And cucumbers, sliced up with some salt on top. Yum!
It's true, lettuce is never going to be a comfort food for me, but by sticking to the protocol for three weeks (and then following instructions for stabilizing - where I suspect a lot of people have trouble) I am able to find other means of comforting myself besides eating.
I start looking at food as FUEL for my body. Not only that, but on only 500 calories a day, if I'm going to put something in my mouth, it had darn well better be so delicious it's worth every calorie. And I want to savor every bite. So not only do I start looking at food as fuel, I also start appreciating the sensuality of it even more.
(I mention that because I remember times when I would wolf down food and not even taste it. Taking the time to taste your food helps slow down eating.)
Daily accountability - I went to the pool yesterday with my kids, so I didn't post. I'm still worn out. And boot camp this morning did me in! Current weight 158.2 goal weight 125.0. Total loss to date - 6.8 pounds.
Well, yeah, if I start eating fast food three times a day and gorge on ice cream and Swiss Cake Rolls, I'm sure I will gain it back. Resetting your metabolism doesn't overcome the bad habits we all got into to get into this mess!
However, being on the strict protocol for three weeks helps break the sugar addiction, break the carbs addiction (bread goes right to my hips), and creates new habits. I was just reminded of how much I like oranges. And cucumbers, sliced up with some salt on top. Yum!
It's true, lettuce is never going to be a comfort food for me, but by sticking to the protocol for three weeks (and then following instructions for stabilizing - where I suspect a lot of people have trouble) I am able to find other means of comforting myself besides eating.
I start looking at food as FUEL for my body. Not only that, but on only 500 calories a day, if I'm going to put something in my mouth, it had darn well better be so delicious it's worth every calorie. And I want to savor every bite. So not only do I start looking at food as fuel, I also start appreciating the sensuality of it even more.
(I mention that because I remember times when I would wolf down food and not even taste it. Taking the time to taste your food helps slow down eating.)
Daily accountability - I went to the pool yesterday with my kids, so I didn't post. I'm still worn out. And boot camp this morning did me in! Current weight 158.2 goal weight 125.0. Total loss to date - 6.8 pounds.
Friday, July 2, 2010
Off the wagon a bit this week
I started out great, went to boot camp. Wednesday, no exercise. I had a doctor appointment. Today I couldn't drag myself out of bed.
Maybe I should write a post on the importance of sleep.
Current weight: 158.0 - so I'm losing again.
Maybe I should write a post on the importance of sleep.
Current weight: 158.0 - so I'm losing again.
Women and Weight Training
Weigh training, or strength training, has been my exercise of choice for as long as I can remember. My dad lifted weights, and I loved the ability to see myself as a strong woman.
Because I do a lot of strength training, my scale weight is higher for my body size than most women. I am 155 pounds and wear a size 6.
2 things brought the importance of building muscle to my attention. One is a friend of mine who lost over 100 pounds on HCG. She is currenly 20 pounds lighter than I am, and wears a 12 - 14 instead of a 6.
The other was a conversation I had with a co-worker several years ago. She was a beautiful woman, but she was overweight and ashamed of her body. She always wore these long, flowing tents. One day she commented on how nice I looked in my tailored suit (I had recently lost 40 pounds at the time). I told her that one of my secrets was lifting weights, so I could weigh more, and eat more, and be smaller.
"I couldn't do that. I don't want to get big," she said.
I really had to bite my tongue to keep from saying, "But you already are!"
In order to gain muscle, it is necessary to produce testosterone. Ladies, this is the MALE sex hormone. We produce testosterone, but in very minute amounts. After all, we don't want to sing bass or put hair on our chests. We do want to be able to gain muscle.
Women gain muscle weight at a much slower rate than men. Our muscles aren't designed to get big. All the working out in the world will not put big huge muscles on us, unless we're supplementing. And even then it is difficult.
What we want is strength and definition. A beautifully toned body is incredibly sexy. We want strength and endurance, and curves where there are supposed to be curves. You know. Breasts, hips, and a little waist.
When we carry muscle, our metabolism increases. We're able to eat more. We get more out of our cardio, because muscle at rest burns calories - fat does not.
Strength training done right is nothing but beneficial for the ladies. Don't be afraid of it. Embrace your inner athlete and enjoy becoming a strong woman.
For top strength and cardio training in Utah, see Mat the Trainer at EXL Fitness in Orem.
Because I do a lot of strength training, my scale weight is higher for my body size than most women. I am 155 pounds and wear a size 6.
2 things brought the importance of building muscle to my attention. One is a friend of mine who lost over 100 pounds on HCG. She is currenly 20 pounds lighter than I am, and wears a 12 - 14 instead of a 6.
The other was a conversation I had with a co-worker several years ago. She was a beautiful woman, but she was overweight and ashamed of her body. She always wore these long, flowing tents. One day she commented on how nice I looked in my tailored suit (I had recently lost 40 pounds at the time). I told her that one of my secrets was lifting weights, so I could weigh more, and eat more, and be smaller.
"I couldn't do that. I don't want to get big," she said.
I really had to bite my tongue to keep from saying, "But you already are!"
In order to gain muscle, it is necessary to produce testosterone. Ladies, this is the MALE sex hormone. We produce testosterone, but in very minute amounts. After all, we don't want to sing bass or put hair on our chests. We do want to be able to gain muscle.
Women gain muscle weight at a much slower rate than men. Our muscles aren't designed to get big. All the working out in the world will not put big huge muscles on us, unless we're supplementing. And even then it is difficult.
What we want is strength and definition. A beautifully toned body is incredibly sexy. We want strength and endurance, and curves where there are supposed to be curves. You know. Breasts, hips, and a little waist.
When we carry muscle, our metabolism increases. We're able to eat more. We get more out of our cardio, because muscle at rest burns calories - fat does not.
Strength training done right is nothing but beneficial for the ladies. Don't be afraid of it. Embrace your inner athlete and enjoy becoming a strong woman.
For top strength and cardio training in Utah, see Mat the Trainer at EXL Fitness in Orem.
Monday, June 28, 2010
It's 'DIE' with a T on the end!
I never go on diets. Really. Hard to believe if you are aware that I've been using the HCG protocol to lose fat quickly, but it's true.
I want to change my lifestyle.
The term "diet" to me means some sort of harmful fad - the Cabbage Soup Diet, the Dolly Parton Diet, the Atkins Diet, the Diet Du Jour.
So what makes the difference for me?
The HCG protocol is done in short "rounds". 21 days is the minimum round. 40 days is the max. It is followed by another 21 days of stabilizing, and 21 days of maintenence. Ideally (and I recommend) you use this time to shake the McDonald's and sugar addictions. For 21 - 40 days you release weight, and then you replenish your body.
The protocol is also supplemented with a hormone shown to be efficacious in helping the body release fat. Ihad previously noticed that I lost a lot of weight immediately after a miscarriage - 60 pounds in a summer. The grief from the miscarriage killed my appetite, I avoided McD's (fast food is one of my weaknesses), I walked around the block at lunchtime. I'd been doing those things for a long time and didn't lose - when my body was flooded with HCG I did.
When I first heard about HCG, I thought, "I can do anything for 21 days!"
If you follow the protocol exactly, you'll release the weight quickly. I believe it is vital to follow up with good health, fitness, and nutrition habits.
This isn't a "quick fix" or a "magic bullet." It's simple, but not easy. But in conjunction with all the other things I'm sure you've been doing to lose weight, it can certainly seem like the answer to a prayer.
I want to change my lifestyle.
The term "diet" to me means some sort of harmful fad - the Cabbage Soup Diet, the Dolly Parton Diet, the Atkins Diet, the Diet Du Jour.
So what makes the difference for me?
The HCG protocol is done in short "rounds". 21 days is the minimum round. 40 days is the max. It is followed by another 21 days of stabilizing, and 21 days of maintenence. Ideally (and I recommend) you use this time to shake the McDonald's and sugar addictions. For 21 - 40 days you release weight, and then you replenish your body.
The protocol is also supplemented with a hormone shown to be efficacious in helping the body release fat. Ihad previously noticed that I lost a lot of weight immediately after a miscarriage - 60 pounds in a summer. The grief from the miscarriage killed my appetite, I avoided McD's (fast food is one of my weaknesses), I walked around the block at lunchtime. I'd been doing those things for a long time and didn't lose - when my body was flooded with HCG I did.
When I first heard about HCG, I thought, "I can do anything for 21 days!"
If you follow the protocol exactly, you'll release the weight quickly. I believe it is vital to follow up with good health, fitness, and nutrition habits.
This isn't a "quick fix" or a "magic bullet." It's simple, but not easy. But in conjunction with all the other things I'm sure you've been doing to lose weight, it can certainly seem like the answer to a prayer.
Thursday, June 24, 2010
I actually *want* to run!
This is exciting to me!
I've hated running since I hit puberty. Loved it as a kid - I remember running all over the playground in elementary school, enjoying my body.
Then puberty hit. Running started to hurt. (No sports bras in the early 80s. No good ones for women who need them in the 21st century, for that matter.) And it became a job.
You know, once something becomes an obligation, the fun runs right out of it.
Well, since I've been working out regularly, Mat makes us do some running. Not a lot. Not distance. But some.
I started doing wind sprints with my kids. I run as hard as I can from my driveway to the next one, and then walk to the next one, then run, etc.
You know what?
It's fun!
It feels good to use my body again!
It feels good to outrun my kids - regularly! Except Jared. He's 7. He cheats by running back and forth in front of me so I can't pass him. We end up laughing so hard, that's a workout all by itself.
I've hated running since I hit puberty. Loved it as a kid - I remember running all over the playground in elementary school, enjoying my body.
Then puberty hit. Running started to hurt. (No sports bras in the early 80s. No good ones for women who need them in the 21st century, for that matter.) And it became a job.
You know, once something becomes an obligation, the fun runs right out of it.
Well, since I've been working out regularly, Mat makes us do some running. Not a lot. Not distance. But some.
I started doing wind sprints with my kids. I run as hard as I can from my driveway to the next one, and then walk to the next one, then run, etc.
You know what?
It's fun!
It feels good to use my body again!
It feels good to outrun my kids - regularly! Except Jared. He's 7. He cheats by running back and forth in front of me so I can't pass him. We end up laughing so hard, that's a workout all by itself.
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